Wednesday

This is perfect...

"If you are not going to give it all you got, dont waste your time or ours"

can you imagine what would happen if this was at the door of a Globo gym?!? HA ha!

WOD
Rest day

FOOD:

Americano
B - Pro Shake & almonds
L - pork chop, orange, apple, almond butter
Snack - chips and guac (cheat snack)
D - almond crusted salmon, cauliflower "mashed potatoes", large salad
Dessert - paleo magic cooke bar

Thursday

Rest Day!

Support your local CrossFit box! StoneWay CrossFit, Mercer Island CrossFit, County Line CrossFit

 allison - she must be a maid.... b/c look at her Clean!

Food:

Latte

B - Pro Shake

L - Grilled chicken, 1 apple, 2 small oranges, almonds

Sanck - string cheese, almonds, orange

D - guac burger w/ "mashed potatoes" cloliflower, large salad, grapes

Wednesday

Its 91 degrees in Texas.... and its not "hot" yet. Todays WOD was hard, but the heat KILLED!

(petrified forest national park, AZ)

WOD: All Wods are now being done at County Line CrossFit thanks to Coach Jerry

8 deadlifts #225

8 broad jumps

5 rounds

When I got to the box, there were a couple guys who had done it at 275, going above RX. I dont think I have ever been so bold as to go above RX, but I have done a few different WOD's with 275 so I was sure I'd be fine.

Well, the first 2 rounds were fine, what I failed to realize before the workout was all the other times I did 275 the reps were very low, just a few at a time. Doing 8 reps, 5 rounds, proved to be too much! After 28 reps, or 3.5 rounds I dropped to Rx, 225, and did the last 12 reps that way, it felt like a feather! The broad jumps were hard, but nothing compared to the DL. My lungs were definitely buring. Its always great to be totally winded in the same workout where you are lifting super heavy weight!

Time - 6:51 Rx (and above)

FOOD:

cafe latte

B - protein shake (1.5 scoups Muscle Milk, 1C strawberries, 2/3C mixed berries, 8oz whole milk)

L - grilled chkn, orance, cheese stick, almonds, apple

D - grilled tuna, frozen red grapes, 2C broc., salad

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side note, got all my bunker gear for Fire Academy! Got some new Fire dept shirts and will be starting the Fire Academy May 24th!

(ps secret blogs are lame, if you have one then you should come out of the blogger closet)

Back to the future...

...and in a way, it kind of was. Back to the same thing I am going to be doing for ... life.

First day at DFW Airport Fire Department job, so far its all HR and paper work, but on May 24th I start Fire Academy, so, thats awesome!

Ok as of May 1st Im back on Paleo and loving it! Feeling better already, no real cravings yet and definitely plenty of energy and good quality food.

Also as of today, Im back on CrossFit, courtesy County Line CrossFit and Coach Jerry. I got into the box after work and did a good warmup, which Im not really use to. Usually Coach Scott and I just pick a WOD or the SW WOD and do it without much of a warm up, so it was good to go through stuff I should be doing anyway. It consisted of some OH squats, sit ups, pull ups, ring dips, back ext.

WOD - "Rowing Grace"
3 Rounds
400m Row
10 Clean & Jerks #135

WOW, after rowing 400m I walked to the bar ready to knock out 10 quick reps of C&J, wrong! My legs were weak and I felt them shake as I tried to clean the weight, the jerk took more out of my legs than I thought as well.... 29 reps to go, I knew that this one was gonna HURT!!

I tried to pace my next two rows, but I was still totally gassed as I went to pick up the weight. I had to rest way too much between reps. And even if I could knock out 2 or 3 in a row, I felt even more exhausted as I went into the next reps.

Time - 11:51 RX - I know I can do better, I took too many breaks and just went too slow in general. But that what happens when you eat like crap for a month and dont workout for 3 weeks.

FOOD:
Americano
B - Pro. Shake  (1.5 scoups Muscle Milk, 1C strawberries, 2/3C mixed berries, 8oz whole milk)
L - turkey & left over roast, 1 apple, 3 "cuties" oranges, 12 almonds
D - grilled chicken, guac, big salad, 1 big orange, frozen grapes
Snack - cheese stick, 5 almonds, 1 cutie orange

GREAT DAY... cant wait to hit it again tomorrow!

NEW FRAN PR!

Fran

21-15-9

Thrusters #95

Pull ups

4:36

Hellooo... Jackie.

Before I set off for the great state country of Texas, Scott and I are tryin to knock out as many girls as possible... and while that would be a dangerous undertaking if I wasn't talking about CrossFit workouts, the CrossFit WODs might be just as much of a challenge!

The CrossFit Girls are Benchmark workouts... Why girls? Coach Gregg Glassman explains, “I thought that anything that left you laying flat on your back looking up at the sky asking "what the F*&$ happened to me?" deserves a girls name, right? They are just like hurricanes, they wreak havoc!"

Thursday was a "skills" day at StoneWay CrossFit, so I took that as my opportunity to do "Jackie".

1000m Row

50 Thruster #45

30 pull ups

Time - 8:12

Here is a safe bet, if it looks easy, be worried. The difficulty of the workout is inversely proportional to how easy it looks. Meaning, the workouts that look the easiest are guaranteed to be absolutely killer!

1000m Row at sub 4 mins is going to rock your gultes, hammies, and shoulders plus shoot your heart rate through the roof. Then going right into 50 thrusers your lungs are already buring, even though the weight is not heavy, your legs are heavy and slow b/c of the row and even after the first 5 thrusters your shoulders are on fire.

Once you finally complete the thrusters, the pull ups make sure you blow out every last ounce of enery your shoulders have left! By this time, your lungs (well, mine) are forcing quick breaks to suck down air. My shoulders are toast, I cant hold the pullup bar b/c my forearms are aching, and my shoulders refuse to pull up my body weight. I have to break my pullups into sets of 3, for the last 12 reps... which is ridiclously slow. Total time 8:12, next time I know I can get sub 8, but I feel pretty good about that time for my first run at her...

Thanks for a good time Jackie, another knotch in my CF belt.

Tuesday 3/23

Today I was served a nice big piece of humble pie....

Scott and I drove up to CrossFit Lynnwood to visit Jesse and workout w/ him, Todd Widman and some other mean CF'ers. We got the gym and went straight to the back room where to powerlifters workout.

Now, I’m a buck fifty soakin wet, so I know im not gonna lift the most weight in the room, but when you are in a room full of rock start guys, tipin the scales at 210 and up, being small is a tough pill to swallow.

Jesses had us warm up pulling sleds and doing some GHD’s. Then he put us on a beast of a squat rack with a bar only. He pulled a big 48’’ rubber band, that was fixed to the floor, around each side of the squat bar. At the bottom of the squat the band has very little tension on it, but as you stand up it gets exponentially harder the more it stretches.

(notice the green bands on the ground)

Its just a rubber band, right? Well, I failed out w/ a #25 plate on each side. Yes, at #95, plus 2 green bands, I had to be picked up by the spotter!

Now, this is a good place for you to know Todd and Jesse were up to over #250…. Instantaneous humility!

Scott was doing great, blowin through the #25’s, goin to 35’s then 45’s. Jesse and Justin worked w/ us a lot on form and why we were getting broken down at a relatively low weight. WEAK CORE! Its all about keeping that mid-line nice and tight. You gotta drive with those glutes and hams, not the hips!

 Each time I went back to the #25 plates on my bar I felt like a little kid workout out with NFL players. Anyway, I managed to work my way up to #35’s after some coaching.

Then it was on to low back, back squats. Jesse showed us what it means to keep your chest up. after about 10 mins of coaching he estimates I will be able to add 100 pounds to my back squat. Wow!

“ok, grab a sled, do 5 pulls down and back, #135 and then your done”, Jesse told us.

Well, just like the rest of the day, easier said then done! The sled pull was exhausting! Scott and I switched off, but it was a bear to pull that thing 200ft.

I left excited for all the new stuff I learned but feeling totally shocked at how much I didn’t even know that I didn’t even know! Humbled at how weak I was but eager to put to use my new strength training techniques.

Great day of lifting and learning.

Food:

B - Latte, cereal (cheat food, b/c i was out of pretty much everything else)
L - beef (all natural), cheese, salad, apple, almond butter
D - chicken chilli, apple, paleo magic cooke bar, milk

Monday 2/22

"AirFore WOD"

Still feeling pretty slow, but definitely getting better. This WOD was fun, hard, but way better than the 100 thurster workout.

Met-Con:
“The Air Force WOD”


@#95
Beginning every minute with 4 burpees
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

13:41

Food:
B - pro shake
L - beef, salad, cheese, orange
D - mahi-mahi, salad, apple, peppers
d - paleo magic cookie bar

Monday 3/15

Monday - fun day with Angie

"ANGIE"

100 pullups

100 pushups

100 sit ups

100 squats

WOD "Angie" - Old time 15:06 (pr)

today - 16:28

Obviously, not too happy with this, Its clear that my workouts have not been consistent or intense enough. Basically, CrossFit works WHEN YOU DO IT, and just like any thing that you stop doing, you stop getting better. That plus poor nutrition (too many cheat meals) have taken their toll.
Thats ok, im back on the horse, wagon, or whatever it is you want to call it!
Food:

B - pro shake
L - left overs, sandwich
D - chicken & dumplings! Awesome and last cheat meal for a while

Monday

Ouch!
Today was painfull... in more way that one....

I came up with todays wod to help Scott prep for the CF Games this weekend. This will be his last hard (hard might be an understatement) workout before next saturday. We are going to taper after today, but today, was awful.

This WOD destroyed me, Scott did great... but I, did not do well. I think it must have been dehydration and just going too fast the 1st round b/c Scott and I dont finish more than a few seconds apart on most WODs, never do we finish over 5 mins apart.

To add insult to injury, on the 4th round during the box jumps I slammed my shin into the corner of the box and drug my leg down the side of it. I couldn't move for at least 30 seconds. My leg was totally numb and throbbing! I managed to get the last 5 box jumps kinda one legged... and very slowly. But finish, I did, slow and steady. I never want to do this workout again!

WOD

200m Run

30 Double Unders

20 pull ups

10 box jumps 32''/24''

5 Front Squats #135/95

5 Rounds

---

Corey - 23:11

Scott - 18:17

Kelsey - 22:45

Food:

B - pro shake, same as always

coffee

L - grilled chicken, salad, guac,

snack - apple & almond butter

D - flank steak, salad, left over salmon,

Dsrt - primal magic cookie bar - delicious.

Sunday

Rest Day!!!

Here is Kelsey taking on Hero WOD "Randy", 75 Snatches at #55 (#75 for guys).



Coach Scott and Kelsey will both be competing in the CrossFit games next weekend... I will post updates as they come.

Saturday

BIG NEWS!

the N.W. sectionals WODs came out for next Saturday! Coach Scott is in an all out push right before the games to make sure and qualify for regionals!

Here they are, the first two workouts on saturday for the games

WOD #1

Every minute, on the minute, for 8 minutes of:

run a short distance (not specified)
max reps shoulders to overhead 155#/105#

-

WOD #2

 For time (12 min cutoff):

40 HSPU (must complete within 5 min)

40 FSQT @ 155#/105#

I know Im glad I dont have to do max OH press for 8 minutes! that is going to rock the shoulders.... then WOD #2, 40 HSPU?!?!

So, its my job to program his wods for the next few days. I want to make sure his shoulders are ready and that his conditioning is as good as it can be.

Todays wod was hard.... I planned it to be extremely difficult, mission accomplished.

NW regionals prep WOD

21-15-9

#115 thrusters

#212 Deadlift

muscle ups

heavy weight, big range of motion, all musle groups, body weight movements, high intensity, this wod has it all.

I coached Scott as he went through it first. He did great, his strenght is strength. So, he pushed through the Thrusters and DL pretty well. The muscle ups really slowed him down.

On the other hand, I suck at thrusters but can knock out the muscle ups out pretty well. The saying holds true, you have to be good at everything, not specalize in anything.

Results:

Scott 21:17

Corey 20:06

Thursday

Well, back to work. There rest day was great but todays WOD was hard in a whole new way. It involved 4 runs at 800m each. So, after it was over I had run two miles, which, for a CrossFitter is pretty far!

Met Con: 

4 Rounds

18 DB Snatches (8 on each arm) #50

20 Pull ups

800m run

20:15

Strength: squats
5-5-5-5-5 @ #210

Food: scroll down for recipes
B- Pro shake
Coffee
L - grilled chicken, 1c broc., 1/2 apple, 2Tbsp almond butter
D - almond crusted salmon, cauliflower made into "mashed potatoes", green beans,
Dessert - Fudge babies!

Eating Paleo is so awesome. I feel amazin, look better (can see results in the 1st week) and recover faster after working out. it also is extremely healthy and taste amazing. DONT let the HATERS fool you, Paleo is not hard and not restrictive... next time someone looks at you like your crazy or makes a comment about CrossFit workouts and paleo diets take a quick mental picture of what they probably look like naked... and without cringing or laughing, just say, "yeah, its a lifestyle thing, you wouldn't understand".

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Almond Crusted Salmon (or any fish)

From CrossFit Human Lab

Create Paleo Seasoning

garlic powder

dried time

parsley

mustard powder

ground cumin

celery seed

onion powder

paprika

Almond meal crust:

1 1/4 cups of almond meal

3 tblspns Paleo seasoning

1/4 tspn sea salt

1/4 tspn coarse ground black pepper

Directions

1. Take 1 fish filet and rub with extra light olive oil.

2. Firmly pack on almond meal crust

3. Bake at 400 degrees for 8 minutes

Let cool and serve!

--

Fudge babies - found these at a great blog called "The label says Paleo"

ingredients: walnuts (1 c.), dates (1 1/3 c.), cocoa (4T), vanilla (1t).

1 utensil: food processor, blender, magic bullet, whatever
Takes under ten minutes to prepare from start to finish. Pull everything out of the pantry, blend, roll into balls. Done.

these are freakin dangerously good....

Tuesday

I am SO glad tomorrow is a rest day. Its going to be hard to make myself take it off ... b/c I know Im going to want to get in a WOD with Scott. But I am sore as crap and really looking forward to some down time!

MetCon: "7,000lb elphant"

this is definitely a strenght focused metcon
52 power clean & jerks #135 - total weight moved = 7020lbs

11:56 posted wrong time, correct time was 10:58!

MetCon:

100 Double unders - I had to do this one twice. First time 3:36, I could NOT get into a rhythm.. and my shoulders were throbing from the Clean and Jerks.

Second time - 2:24, better, still kinda slow. I can tell thats one of my weaknesses.

Food:

B - pro shake (same as always)

latte

L - 4 slices thick turkey, guac, 2 strips bacon, orange, grapes

D - 1c chili, 1 apple, almond butter, and some jerkey

Snack - 4oz milk, 3 strawberries, 1/2 scoup pro. powder

bed, sleep and rest day... here I come!!!!

Monday

Pukie the Clown

You know its a good workout when Puike the Clown show up. I have never actually met Puike... but I have seen his brother, nauseous, a few times. I am curious if I will ever workout hard enough to actually puke. I kinda hope not.. but... well, it might make for a good story...
Todays WOD was a new one for me, and it was another one of Freddy's WODs for the '10 games.

MetCon:

3 muscle ups

4 squats @ #185

100m sprint

3x = 1 set

rest 2:30

4 total sets

Corey - 3:14 / 3:10 / 3:30 / 3:31

Scott - 3:01 / 3:37 / 3:12 / 3:44

Strength:  shoulder press

#110 - 5-5-5-5-5

Food:

B - pro shake (same recipe as always)

L - left over chili, bowl of berries and frozen red graps
Snack - apple
D - grilled chicken, 1/2 small avacado, 1c grilled peppers and oninons, 2c broc.

Sunday

Strenght:
Power Clean & Jerks 5-5-5-5-5 approx 80% of my 1RM (Im not really sure what that is at the moment) - #145
These felt great, cleans are getting strong. I can definitely feel my speed through the middle getting better. Jerks are all about commitment and that is also coming along pretty good.

Metcon:
Row 800m rest 3 mins - 4x
Corey - 2:48 / 2:37 / 2:58 / 2:43
Scott - 2:41 / 3:04 / 2:49 / 3:04
---
Food:

B - 3 pieces bacon, 3 eggs, bowl of strawberries, blackberries, rasberries, and blueberries and a latte
L - 3 slices turkey, 2 tbsp guac, 3 almonds, 1 apple
D - chili, not paleo b/c of the beans, but it was great! and still pretty much clean.
Dessert - Fudge babies
SO good, the coco fulfills any chocolate cravings but they are paleo friendly and low calorie and no sugar ( other than natural fructose)

I love finding new recipes that are good and healthy. Its amazing what is out there when you take a few minutes to plan ahead. I mean, when it comes down the quality of our life... how we feel 24/7 is based in LARGE part on how we eat... yet two thirds of the US is overweight, and have or are developing chronic health problems. Hummm, maybe you should put down the cookie and cut the grains... just a thought.

Saturday

Sisu:

A Finnish term meaning - strength of will, determination, perseverance, while not asking for too much help, not making a big fuss and being stoic.

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REST DAY

after 4 WODs in 3 days, plus the squat challenge (100 bw squats a day) I was ready for the day off.

Food:

B - pro. shake

Snack - egg & sasuage cassarole thing

L - missed lunch

D - grilled fish, grean beans, almonds

coffee

Snack - 1/2 pro. shake

Friday

Found this Blog,Cave Girl in the Kitchen, and its great. Huge thanks to the cave girl for posting a bunch of paleo recipes! I can personally STRONGLY recommend the Magic Cookie Bars!!


So, Coach Scott did a WOD out of Freddy’s training book on Thursday, and then challenged me to do it the next day. So, of course… I did.

12 HSPU (hand stand pushups)

25 KB swings #53

10 Power Snatch #65

5 rounds

Scott 20:36

Corey 20:33

Killer workout. I finished the 5th round of HSUP at 19:30ish, Scott was yelling at me the entire last minuet to keep going… I never wanted to drop the weight and take a break so bad in my life, but I knew that this one was going to come down to the wire. I finished the KB swings and picked up the bar with about 15 seconds to left. Somehow, because of Scotts intense yelling I rocked up all 10 snatches, unbroken and finished 3 seconds ahead of Scotts time! It’s a good… hard, WOD.

FOOD:
B – pro shake
L – 2 pieces of bacon, orange, almonds, salad
D- Almond Encrusted Salmon -  This recipe is absolutely amazing, I strongly encourage you to try it soon!

Paleo Dessert - Primal Magic Cookie bars: i have tried many "healthy" desserts and most of the are just really bad. BUT this one is SO good, I think this is one of my favs anyway, so to make it Paleo is great and guilt free!!!

Thursday

Allison, my neighbor did her first CF wod... So, in honor, we are calling it the "allison". Of course I cant ask other people to do stuff im not willing to do myself!

Heres the WOD

21-15-9

R arm thrusters

L arm thrusters

burpees

(she did #15, I did #45)

Allison 9:40

Corey 8:05

 Strength: 100 bw (#155) squats

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Food...  not great today. Got caught doing marketing for Mercer Island CrossFit and had to get some food, so Coach Scott and I got chicken teriyaki, no rice, extra vegies.

Dinner was a corndog.. not paleo at ALL, but was in a hurry... You GOT to plan ahead if you want to have even a chance to stay on Paleo.

B - Pro shake,  (8 oz mik, 1.25 scoup Muscle milk pro., 1 cup strawberries, 2/3 cup mixed berries)

L - Chkn tery

D - corn dog, some friut and salad

Wednesday

-ho-ly-crap-

Ok, so I went out of town last Friday... that ended my workouts, immediate. I didn’t get back to it until Wednesday of this week, 2/10/10. It’s not ok to take 6 days off... especially in a row.

So, I started off the day with coaching at Mercer Island CrossFit, then hit the 1pm class at SWCF. SW was doing one of my fav WOD's, the Deadlift, 400m run WOD.

Deadlift #225

400m Run

21-15-9

Rx'ed it at 7:44

Last time I DL was at 275, so when I picked up the 225 for the first round out 21, I thought that I didn't load enough weight on the bar! It went up like a feather.

After the first 400m run, it was a different story. my hammies were tight and the next 2 rounds felt pretty slow.

I was waiting around for Scott... and I figured I might as well WOD with him too. So, I back-to-backed workouts.

He was doing:

AMRAP 5mins

5 front squats #95

5 push press #95

5 pull ups

Rest 1:30

4x

Rounds complete:
4
3 2/3
3
3 1/3

Finished off the day with 300 air squats.

I dont recommend 2 CF wods in one day... esp back to back... but hey, I had 6 days off in a row, so I kinda deserved to hurt!